Are you spending some time in Zone 2? This type of riding is a critical element for most cycling training plans. But what exactly is Zone 2? And how can you most effectively balance it with other types of training in your own sessions? Let’s check it out!
Photo from Diana Rafira (via Unsplash)
Zone 2: All About Maximizing Endurance and Efficiency.
What is Zone 2 training? Zone 2 is key for those aiming to build their endurance, or ability to ride their bike for long periods, as well as improve overall fitness on the bike. It involves riding at a steady, low-to-moderate intensity, typically for a long workout period.
These exercises primarily target the slow-twitch muscle fibers of the body, strengthening them and improving their ability to adapt to harder efforts.
What are slow-twitch muscle fibers, and why are they so important for cycling?
Slow-twitch fibers are essential for cyclists, as well as other types of athletes. This is because of how they impact your endurance… yes, even when you ramp up your effort to be more intense than Zone 2.
The fibers are specialized for sustained, low-intensity activity. This makes them ideal for cycling — after all, it’s an endurance sport, and the muscles need to be able to endure and keep up their power output over time without getting tired too quickly.
Slow-twitch fibers are also more efficient at using oxygen and are primarily fueled by fat. Hey, that’s right — Zone 2 efforts aren’t just good for building slow-twitch muscle, but can also help you lose weight over time as more and more fat is burned by your body. Efficient use of oxygen and energy translates to better energy economy on the bike, meaning you can cover more distance with less effort. This is especially helpful on long rides or climbs.
Read more: 5 Ways Cycling Transforms Your Body
What about that tired feeling you get after a long ride? Thankfully, slow-twitch fibers are less prone to fatigue and recover more quickly than fast-twitch fibers, which are more responsible for bursts of activity. If you make an effort to build slow-twitch muscular strength within your body, you’ll reap dividends when it comes to keeping up in your group rides and going farther and farther on your daily excursions.
The REAL “Secret Sauce” Behind Zone 2: It Can Increase Your Riding Volume.
Many who start Zone 2 training find that it has an almost magical effect on their ability to keep up with regular workouts. Even high-intensity efforts feel easier when mixed with Zone 2, even when your overall time on the bike is much higher.
How does this work? It’s all because of the changes that Zone 2 workouts evoke in your body.
When you consistently train in Zone 2, you build your aerobic capacity, which is your body’s ability to efficiently use oxygen. This means your muscles can sustain effort for longer — and more frequent — periods without getting tired. Once you become more efficient and reduce the fatigue you feel after training, you can gradually increase the amount of time you spend on the bike without overtraining. The increased volume of riding can lead to quick improvements in your overall cycling fitness and endurance.
So, don’t be surprised if you see a big jump in your fitness level after you try Zone 2 workouts for the first time! You’ll find it so much easier to build a workout routine when you incrementally increase your efforts day by day.
The Pros Rely on Zone 2 Training To Build Base Fitness.
Are you wondering if pro racers also use Zone 2 workouts? It’s easy to envision them being “beyond” the need for relatively easy spins on the bike.
Actually, professional cyclists and their coaches use Zone 2 training throughout the year to build fitness and longevity when riding. While the pros also train at higher intensities for both power and speed, their Zone 2 training is critically important for building a strong endurance base.
When pros can recover easily from harder workouts, it helps them develop a sustainable pace for long races. It also helps to reduce the risk of injury, which is all-important during a packed racing season.
In a recent interview, Tadej Pogačar said that the majority of his rides are Zone 2. But just how many Zone 2 rides does the average member of the pro peloton work into their schedule? While there’s no definitive percentage, many pro cyclists aim for 60-70% of their weekly training volume to be in Zone 2. However, the exact percentage of rides in a week can vary depending on individual goals and the race schedule. This is especially true during base-building phases such as the off-season, where Zone 2 riding may be emphasized.
How do I know whether my training is Zone 2?
When you’re riding in Zone 2, you’ll be riding at a steady, low-moderate pace, typically around 55-75% of your maximum heart rate or functional threshold power (FTP).
The appropriate effort level is physically characterized by a comfortable, conversational pace where you can still hold a conversation without gasping for breath. You should feel that you could sustain the pace for a longer ride, up to several hours!
To ensure you stay in Zone 2 throughout your workout, it’s important to monitor yourself by heart rate or perceived exertion. A heart rate monitor is a reliable tool to track your intensity on the bike.
If you don’t have a heart rate monitor, pay attention to how your body feels. You should be able to maintain a comfortable, conversational pace without feeling strained. Avoid pushing yourself too hard, as this will elevate your heart rate beyond Zone 2. If you start to feel breathless or unable to hold a conversation, ease off the pace until your heart rate drops back into the Zone 2 range.
Photo from Luismi Sánchez (via Unsplash)
Remember: Don’t overdo it when aiming for Zone 2.
Many people underestimate their effort level and believe they’re training in Zone 2 when they’re actually pushing harder! This is because it can be difficult to accurately gauge your intensity, especially if you’re new to cycling or not used to monitoring your heart rate. Factors like terrain, weather, and fatigue can also influence perceived exertion. It’s common to unintentionally push your pace, especially when riding with a group or trying to keep up with others.
To ensure you’re staying in Zone 2, pay close attention to your body’s signals and don’t be afraid to dial back if you’re getting too intense during a ride.
How Often Should Amateurs Train in Zone 2?
Above, I talked about how much the pros ride in Zone 2. But what about for the average amateur rider? A common recommendation is to aim for 2-3 rides per week in Zone 2.
Does that sound like a lot? Remember, you’ll feel a big boost in your endurance once you start riding in Zone 2 more often! Increase your training volume to see results. You might be surprised when so much riding feels easier and easier as time goes on.
Include some Zone 3 or Zone 4 for an even bigger boost to fitness.
You may also want to use Zone 3 or Zone 4 rides in your workout schedule. These are higher intensity workouts intended to improve your power, speed, and efficiency on the bike in a big way.
Zone 3 is considered a threshold intensity, where you can sustain hard effort for a fairly long period. Zone 4 is a near-maximal intensity, where you’re pushing yourself to the limit for shorter durations. Both zones can be incorporated as intervals, like HIIT training, to target fast-twitch muscle fibers. Remember, this type of muscle is responsible for explosive power.
Zone 3/4 workouts will typically be shorter than Zone 2 rides and involve intervals or hill climbs to maintain a high intensity. And a common recommendation is to include 1-2 of these high intensity workouts per week.
Remember, it’s most important to balance with Zone 2 rides to allow for recovery and prevent overtraining. Although it doesn’t make sense at first glance, the lower-intensity Zone 2 workouts are what prepare your body for the demands of Zone 3 and Zone 4! Without them, you likely won’t be able to sustain the Zone 3 or Zone 4 efforts… even if you only try them less than once a week.
Is Zone 2 a substitute for cross-training?
Zone 2 training and cross-training are both valuable components of a well-rounded cycling training plan, but they serve different purposes. Zone 2 training focuses on building endurance and improving overall fitness. Cross-training, on the other hand, involves engaging in complementary activities that account for deficits in cycling, such as running, swimming, or strength training.
While Zone 2 training will help you develop a strong foundation of fitness to draw from during your rides, cross-training can help with many other things: strength, power, flexibility, posture, and injury prevention.
The best approach is to incorporate both Zone 2 training and cross-training into your routine, with complementary cross-training such as running, swimming, or strength training 1-2 times per week.
Generally, it’s NOT recommended to combine Zone 2 training and cross-training on the same day! Both activities can be physically demanding, so doing them back-to-back increases the risk of fatigue and overtraining doubly. Instead, spread them throughout the week. For example, you could do a Zone 2 ride on Monday, a cross-training session on Tuesday, and another Zone 2 ride on Wednesday.
Read more: 5 Classic Cross-Training Workouts to Boost Your Cycling This Year
Don’t Forget to Fight Fatigue
A training plan including Zone 2, Zone 3, and Zone 4 workouts provides a good balance. However, it’s very important to listen to your body and adjust the frequency as needed.
If you’re feeling fatigued or experiencing overuse injuries, you may need to reduce the number of Zone 3, Zone 4, and even Zone 2 rides until you become comfortable with the riding volume. Prioritize working Zone 2 into your training. If it’s genuinely too much, dial back until the training volume is correct for your current level of fitness.
Here are some signs that you might be doing too many Zone 2 rides:
- Persistent muscle soreness: Are your muscles are consistently sore and taking a long time to recover? It could be a sign that you’re overtraining.
- Difficulty concentrating: Fatigue can affect your cognitive function, making it harder to focus.
- Increased resting heart rate (RHR): If your RHR is higher than usual, it indicates that your body is under stress.
- Loss of appetite: Fatigue reduces your appetite, leading to decreased energy levels.
- Frequent illness: A weakened immune system due to overtraining makes you more susceptible to illness.
- Poor sleep quality: Difficulty falling asleep or staying asleep can be a sign of fatigue.
If you’re experiencing these feelings, listen to your body and take a break, especially from intense training like Zone 3/4. Rest and recovery are important parts of finding your optimal performance, too.
Photo from Aditya Wardhana (via Unsplash)
Zone 2 on a Bike Trainer: Do’s and Don’t’s.
Why do Zone 2 workouts on a bike trainer? Bike trainers offer a controlled environment where you can maintain a consistent pace and monitor your heart rate effectively. This makes them ideal for Zone 2 training, which requires a steady, low-moderate intensity.
It can be especially helpful to increase your Zone 2 training during the winter months. During this time, many cyclists rely on indoor trainers. The controlled environment on a trainer allows you to stay within the Zone 2 range more consistently. If you focus on Zone 2 workouts during the winter to build a strong fitness base, you’ll be better prepared for outdoor riding when the weather improves!
When using a bike trainer for Zone 2 workouts, it’s important to set the resistance appropriately. Adjust the resistance to maintain a comfortable, conversational pace. If you’re using ERG mode on a smart trainer, you can set it to match your predicted power output in Zone 2. Indoors, you can also use a heart rate monitor to ensure you’re staying within the Zone 2 range.
Photo by Kai Nehm (via Flickr)
Zwift allows riders to carefully program their Zone 2 efforts.
Are you a Zwift fan? Zwift offers a variety of training programs and workouts, including those specifically designed for Zone 2 training. And even if you’ve never used Zwift or its competitors before, you’ll only need a few things to get started.
While a smart trainer offers the most immersive experience with Zwift, it’s not strictly necessary. You can use a standard trainer with a speed sensor and cadence sensor to connect to Zwift and control your Zone 2 workouts. However, a smart trainer provides additional features like automatic resistance adjustments. If you’re just starting out with Zwift or have a limited budget, a standard trainer with sensors is a viable option. As you progress and want to enhance your Zwift experience, you can consider upgrading to a smart trainer!
Zwift offers a trial period for new members. There are also free alternatives like IndieVelo and MyWhoosh if the subscription is too much for your monthly budget.
Don’t let equipment or budget constraints interfere with trying some Zone 2 training in a virtual world! If it makes training more fun and sustainable for you, your long-term health will thank you.
Closing Thoughts
I hope this article inspired you to incorporate some Zone 2 training into your cycling routine. Whether you’ve never tried it before or you’ve already seen how much it helps your fitness, training in Zone 2 is the best way to take your riding to the next level. Remember, increase your riding volume as your body allows. Before you know it, you might be knocking out a good chunk of miles each week… whether that’s outdoors or on the bike trainer. And it’s all because of the magic of Zone 2!
Are you currently mixing some Zone 2 workouts into your training routine? What benefits have you noticed for your ride volume and overall fitness? Let us know in the comments or on social media! We’d love to hear from you. ★
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